Patience is a Virtue: 5 Ways to Break Your Weight Loss Plateau
By Laura Kelly-Pifer
I’ve always been told that patience is a virtue. Meaning, it’s good practice to be patient. Whether it be others, goals, promotions, etc. However, when you’re wanting to lose weight and you hit a plateau and you don’t see the scale move or any other changes, it can become quiet frustrating. And when I say that, I speak from experience. So, I thought that I would share a few things that I fall back on when I hit a plateau.
1. Try the Zig Zag Diet – By now, you’ve probably got the whole calorie counting thing down. You know that you have to eat less to lose more, but this isn’t always the case. But, on occasion, you need to shake things up to keep your body guessing.
Here’s one way you can do this: If your average daily intake is 1,400 calories, try dropping to 1,200 one day, going up to 1,800 the next day, and then dropping back to 1,400. Because we’re all different, you’ll want to play around with it and see what works for you. Keep in mind though that you don’t want to dip below 1200 calories each day regardless of what diet you’re following.
2. Be flexible- Don’t be afraid to be flexible with your exercise routines. Our bodies become accustomed to the same workout, the same intensity, etc. when we do the same workout day after day. Go ahead and swap it out. For something else you enjoy.
Some changes you might consider making are:
– Running verses a bike ride.
– Add strength training to your cardio routine. (Chalene Exreme is a great program to use.)
– Add some Yoga into your day.
3. Eat some almonds- Almonds are a great snack, plus there’s also some research that indicates that they can help you burn fat. Yep, it’s true. That’s because they contain fiber and fatty acids which are the good kind of fat that can help you lose weight. A study published in the International Journal of Obesity compared two groups of people who ate a 1,000-calorie-a-day diet. As part of their daily diet, one group ate 3 ounces of almonds every day. The other group ate a mix of complex carbs. What happened? The group that ate the almonds lost more weight. Pretty cool, huh!?! Just be sure to watch the portion size. Those delicious little nuts, can add up. Personally, I like to add them to a goat cheese and strawberry salad. It’s absolutely delish!
4. Get more zzzz’s – Get adequate amounts of sleep, but remember that people who exercise regularly fall asleep faster and sleep more soundly. And think about it…when you’re well rested, you tend to do better in all areas of life.
5. Just Chill – Think back to all those times you’re stressed. When that happens, your body can potentially hang on to a hormone called cortisol, which can cause fat. There are so many reasons that can cause stress but one of the best ways to reduce it is by finding an activity you enjoy. Maybe it’s yoga, maybe it’s a pedicure, maybe it’s the simple pleasure of a cup of coffee all by yourself. The key is finding something that aids in the reduction of stress for you.
Hopefully incorporating the 5 tips into your life will help break your weight loss plateau. Good luck and let me know how you’re doing. 🙂
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Laura Kelly-Pifer is a Fitness Coach who strives to help others by giving hope and support to those that are dissatisfied with their current situation. Whether you are lacking physically, emotionally, financially, or nutritionally she is here to help you see REAL RESULTS!